“(The Tao) flows through all things,
inside and outside, and returns
to the origin of all things.”
Tao Te Ching, # 25, Translated by S. Mitchell
Visualize a river again and spend a few moments calming the ripples and waves while taking deep, calming breaths. Remember the effort you put into your T’ai Chi is more mental than physical. There shouldn’t be excessive strain on your muscles or in any of your movements but instead, an application of thought and a steady concentration of your will on the targeted area.
Exercise #13 – An
Posture – Sit up straight in your chair with your back well supported by the back of the chair. Allow for the natural small curve of your spine except in cases where you bend over or flatten your back to accomplish the movements of an exercise. Keep your feet flat on the floor, shoulder-width apart. Always begin with your hands resting on your thighs as illustrated below.
Benefits – This exercise stimulates the internal organs and stretches and tightens your shoulder and arm muscles.
Hold your hands palms forward in front of your shoulders. Twist to your left and push your arms out to the side until your elbows are nearly straight.
Bring your arms back in front of your shoulders, breathe in, then twist to your right and push your arms out as you exhale.
Repeat the pushes out to the side for a total of 18 times or 9 times to each side.
Note: Think of this as you perform the exericise – the Chinese word “an” refers to the type of pressure used by an experienced massage therapist. Use the right amount of force but don’t overdo it.
Try the following acupressure point to enhance your exercise session:
Find this effective point by measuring 4 finger-widths directly below your belly button.
Press firmly for 30 to 60 seconds as often as needed.
Benefits – Use this point to relieve irregular vaginal discharge, irregular mentrual periods, incontinence or uroreproductive problems.
Fitness Products and Other Health Topics:
T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners – This book is now available at Barnes and Noble at a reduced price.
Exercise Equipment Super Store – Find great deals on home exercise equipment.
The Health Shack – Find great health products and informative tips for staying well.
~~~The exercises in this blog is for educational purposes only. Please see your health care provider before beginning any new fitness program.~~~